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Pre-workout foods (Foods that are consumed before your training) are essential for a better performance during your workout. They should be mainly composed of slow-burning complex carbohydrates such as vegetables, whole grain bread, brown rice, and oats. Considering the fact that they are your body’s main source of energy 60% to 65% of the total calories you are going consume during your pre-workout meal should come from carbs.
In addition the other 40% to 35% should come from lean protein. Try avoiding fats before your workout. It takes your body more time to digest fats, therefore uses more energy (calories) than protein and carbohydrates.
Avoid simple glucose that comes from white products such as white bread, sugar, candy, etc.
Another factor you should pay attention before combining your pre-workout meal is calculating how much time will it take to be digested. Big meals that contain 1000-1500 clean calories may take up to 3-4 hours to be transformed into energy. Smaller ones that give you 600-700 could take 1-2 hours.
Here are my top best pre-workout foods:
Bananas
It is widely believed that the sugar from the bananas can make you fat. The truth is that it is actually a very digestible form of carbohydrate. Bananas are also a great source of potassium, which aids in maintaining a proper muscle function. Your body doesn’t store this nutrient for a long period of time, an intense workout is enough to make your potassium levels drop.
Yogurt
Yogurt is rich in magnesium that can give you an amazing energy kick for your workout. It activates enzymes that are involved in the metabolism of both protein and carbohydrates. It also provides us with an explosive source of energy.
Coffee
I would consider coffee more as a supplement than a food, but it’s sill an amazing energy booster. Instead of drinking supplements that are full with chemistry in them I recommend going for a cup of black coffee. It will give you an intense long-lasting energy that will help you complete more reps and sets during your workout.
Oats
Oats are full of fiber, that means they are low on the glycemic index. Therefore, the carbohydrates are going to be released into your bloodstream feeding your muscles gradually, keeping your energy levels constant during your training. They are also rich in B vitamins.
These mutations somewhat diminish, but do not nearly completely inhibit, the normal
function of alpha-glucosidase. Furthermore eating very often holds
the nitrogen balance of the body high so the body doesn’t eat away on its own muscle reserves. The reason is that too often people consume too much protein at one time and most of it goes to waste.
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Thanks for the info, Can this work?
I train one muscle group in the morning lots of reps light weights, can I train the same muscle group late in the afternoon low reps heavy weights? the reason why I ask is to burn fat in the morning and build muscle in the afternoon.
Thanks for the info, but always the big but, when is the correct time to take the above pre work out foods? Can one also take a fat burner before workout to assist the body to burn more fat?
An hour and a half before the workout is an awesome time to eat your pre-workout meal. As far as it goes for the fat burners, stop taking them. They are going to ruin your health and they are not really going to help you lose more fat. Keep a good nutrition complex carbs, lean protein, good fats, no junk food, no white sugar (sweats, chocolate, ect) and you are going to lose a lot of fat without losing your health!